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to build a big muscles body 3 days routine with 24h of rest between every training day
Barbell Bench Press
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4x10 reps |
rest: 60s
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Barbell Incline Bench Press
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4x10 reps |
rest: 60s
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Barbell Decline Bench Press
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4x10 reps |
rest: 60s
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Dumbbell Incline Fly
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4x10 reps |
rest: 60s
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Machine Fly
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4x10 reps |
rest: 60s
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EZ Bar Curl
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4x10 reps |
rest: 60s
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Dumbbell Incline Curl
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4x10 reps |
rest: 60s
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Dumbbell Hammer Curl
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4x10 reps |
rest: 60s
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Jump Rope
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1x0 reps |
rest: 15s
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Plank
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4x8 reps |
rest: 60s
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Pull-Up
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4x10 reps |
rest: 90s
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Cable Lat Pulldown (Wide Grip)
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4x10 reps |
rest: 90s
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Barbell Deadlift
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4x10 reps |
rest: 90s
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Dumbbell One-Arm Row
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4x10 reps |
rest: 90s
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T Bar Row
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4x10 reps |
rest: 90s
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Barbell Tricep Extension (Supine)
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4x10 reps |
rest: 90s
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Barbell Bench Press (Close Grip)
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4x10 reps |
rest: 90s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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4x10 reps |
rest: 90s
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Ab Roll
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4x15 reps |
rest: 60s
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Indoor Cycling
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1x0 reps |
rest: 25s
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Machine Leg Extension
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4x10 reps |
rest: 90s
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Machine Leg Curl (Prone)
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4x10 reps |
rest: 90s
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Barbell Squat
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4x10 reps |
rest: 90s
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Machine Leg Press
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4x10 reps |
rest: 90s
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Machine Calf Raise
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4x10 reps |
rest: 90s
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Dumbbell Seated Arnold Press
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4x10 reps |
rest: 90s
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Dumbbell Reverse Fly
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4x10 reps |
rest: 90s
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Cable Deltoid Raise
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4x10 reps |
rest: 90s
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Alternating Heel Touch
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4x10 reps |
rest: 60s
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Rowing
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1x0 reps |
rest: 25s
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